Exercises That Boost Thyroid Health

The thyroid produces a hormone that regulates your metabolism. Hypothyroidism refers to an under active thyroid. When the thyroid doesn't produce enough hormones, it causes a slower metabolism. Hypothyroidism has a number of symptoms such as constipation, low body temperature, fatigue, brain fog and problems with hair, skin and nails. It can also cause menstrual problems and depression. Hyperthyroidism is a medical disorder that causes the thyroid to be overactive. Those who suffer from this condition have a metabolism that works quickly. This can cause weight loss, irritability and heart palpitations that can cause discomfort. 

The thyroid hormone helps the liver break down the cholesterol circulating in your blood and stimulates other enzymes needed to rid your body of triglycerides, another type of blood fat. The thyroid gland helps regulate the chemical messengers — neurotransmitters — that your brain uses to communicate with your nerves. When your thyroid doesn't function properly, these messengers can go haywire, leading you to feel anxious and depressed.  Thyroid disease is sometimes linked to osteoporosis (decreases bone density). To help fight osteoporosis, eat a healthy diet, take a calcium supplement, and do some weight-bearing exercises. 

Why is exercise important to thyroid health?

A good workout can also be a mood-booster — while you exercise, your body releases endorphins and other mood-enhancing chemicals. Low-impact aerobics get your heart rate up and help your oxygen flow without putting too much pressure on your joints. Joint pain is another common hypothyroidism symptom. Serotonin is low in people who have hypothyroidism. Cardio boosts serotonin levels in the brain which affects the mood, appetite, and sleep cycles. 

The activities listed below activate the thyroid.

• Strength training

  • Doing weight bearing exercises with dumbbells or machines will strengthen muscles helping to protect the joints, tendons and ligaments . Building muscle can also help counter possible weight gain from an under active thyroid.

• Pilates and yoga

  • Pilates and yoga can strengthen core muscles and ease the back and hip pain that can be associated with hypothyroidism. These types of movements are also great for reducing stress.

• Body weight exercises

  • Doing heavy gardening or doing body-weight exercises such as lunges, pushups and sit ups will help your cardiovascular fitness and boost metabolism.

• Cardio

  • A stationary reclining or recumbent bicycle and a low-impact elliptical machine are excellent machine choices for cardio exercise! Walking is also a good exercise, as long as you don't have swelling in your knees or ankles.

Schedule aerobic exercise three to four times a week and strength training with these moves two to three days a week. It is important to make sure that you are stretching. Warm up before exercise and cooling down at the end of your routine. 

Writing for Thyroid-Info.com, Mary Shomon advocates a program of 20-minute interval aerobics. Start by picking an aerobic activity you enjoy doing, such as walking, running, jumping rope or stationary bike or stairclimber. Imagine the hardest you could possibly work at this activity on a scale from 1 to 10, which would probably be a 10. Cut the level in half, to a 5, to begin with. For 2 minutes do the activity at a level 5. Then go up to 6 for a minute, then 7, then 8 and then 9. Return to level 6 for a minute and continue the succession as before. On the fourth run-through, do levels 6 through 9 again, but during the 18th minute, go to level 10, the hardest you can go, for 1 minute. Finish up with level 5 for the last minute. Notice that it is all relative to your fitness level. Your level 5 might be someone else's level 8.